Breakfast should be nutritious, able to absorb the energy needed to maintain human activities in the morning, simple and convenient, and suitable for fast-paced groups in cities. Next, I recommend several foods suitable for a healthy breakfast.
First, eggs:
Eggs have high nutritional value and are a good source of high-quality protein and B vitamins. They can also provide a certain amount of fat, vitamin A and minerals. A medium-sized egg can provide about 6 grams of high-quality protein, which is the highest content of protein in various foods. Eating eggs in the morning can supplement protein, increase satiety, improve memory, help to lose weight, protect eyesight and improve alertness.
Edible methods include boiled eggs, egg custard, tea eggs and so on. However, it should be noted that people with hyperlipidemia and fatty liver should eat less egg yolks, and it is best not to exceed seven a week.
Second, milk:
Milk is a well-known nutritional beverage, which is rich in minerals, fats, phospholipids, protein, lactose, inorganic salts and many other nutritional elements such as calcium, phosphorus, iron, zinc and copper. Milk protein in milk contains essential amino acids, and milk fat is mostly short-chain and medium-chain fatty acids, which are easily absorbed by human body. The best time to supplement calcium is on an empty stomach in the morning and before going to bed. A glass of milk in the morning has a good effect on calcium supplementation.
How to eat: Pour pure milk into a cup and heat it in a microwave oven. Milk is suitable for children, the elderly and pregnant women because of its complete nutritional components, high nutritional value and easy digestion and absorption.
Third, miscellaneous grains porridge:
Huangdi Neijing records that "five grains are for nourishment, five fruits are for help, five livestock are for benefit, and five vegetables are for supplement". Some trace elements in miscellaneous grains, such as iron, magnesium, zinc and selenium, are more than those in flour and rice. These trace elements are of great value to human health. Our common breakfast cereals are "corn, oats, sweet potatoes, purple potatoes, red beans, peanuts and black rice", some of which can be cooked separately or mixed in porridge; Studies have shown that miscellaneous grains can make diabetic patients better control their blood sugar, and the dietary fiber contained in them can also promote intestinal peristalsis and improve constipation, which is more suitable for people who sit in offices for a long time.
Fourth, fruit:
Eating fruit in the morning can effectively supplement the water and vitamins that the human body lacks. After sleeping for a long time at night, the water in the human body is actually relatively lacking, and eating fruit can play a better supplementary role. There are many kinds of fruits, but it is not recommended to eat on an empty stomach. If you eat fruits that secrete too much gastric acid, such as persimmons and hawthorn, it will stimulate the stomach to some extent. Therefore, it is best to eat fruits with other foods after breakfast, such as apples, bananas, kiwis and oranges.
A balanced breakfast not only satisfies the taste and stomach, but also lays a solid foundation for our future health, which is also one of the conditioning methods of "treating diseases before they occur" in Chinese medicine.